Have you heard of adzuki beans before? Its name might remind you of a Japanese ninja or anime character, which isn’t entirely far off because it’s oozing with nutrients that fight off disease. Give this article a read to learn more about the different health benefits of adzuki beans, as well as other facts. You will learn a lot, so sit back, relax and enjoy the read!
What are Adzuki Beans?
Scientifically known as Vigna angularis, adzuki beans are native to China, although today you can find them being cultivated in Japan, Taiwan, the Philippines, Korea and New Zealand. The name ‘adzuki’ is Japanese, where they have long been grown.
Adzuki beans are mainly red, but they can also be black, white or mottled. They are primarily used as an ingredient in sweet Asian dishes, such as the famous natto of Japan. When boiled into a sweetened red paste, the possibilities are endless; bread, waffles, biscuits, cakes, savory dishes, candies, sweet desserts, ice cream and even in sushi are all made better by adzuki beans. Most people think of the beans as savory, but they are meant to be sweet.
Adzuki beans are rich in folate, calcium, iron, protein and dietary fiber. They have a lot of strengthening qualities and a low glycemic index, making them preferable foods for those who are obese and diabetic, as well as menstruating women.
Nutritional Value of Adzuki Beans
100 grams of mature, raw adzuki beans may contain the following nutrients:
| Principle | Amount | % Daily Value |
| Energy | 329 Kcal | 16% |
| Carbohydrates | 62.90 grams | 48% |
| Protein | 19.87 grams | 35% |
| Total Fat | 0.53 grams | 2.8% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 12.7 grams | 33% |
| Vitamins | ||
| Folates | 622 micrograms | 155.5% |
| Niacin | 2.630 milligrams | 16% |
| Pantothenic acid | 1.471 milligrams | 29% |
| Pyridoxine | 0.351 milligrams | 27% |
| Riboflavin | 0.220 milligrams | 17% |
| Thiamin | 0.455 milligrams | 38% |
| Vitamin A | 17 IU | 0.5% |
| Vitamin C | 0 milligrams | 0% |
| Electrolytes | ||
| Sodium | 5 milligrams | <1% |
| Potassium | 1254 milligrams | 27% |
| Minerals | ||
| Calcium | 66 milligrams | 6.6% |
| Copper | 1.094 micrograms | 12% |
| Iron | 4.98 milligrams | 62% |
| Magnesium | 127 milligrams | 32% |
| Manganese | 1.730 milligrams | 75% |
| Phosphorus | 381 milligrams | 54% |
| Selenium | 3.1 micrograms | 5.6% |
| Zinc | 5.04 milligrams | 45% |
On the other hand, cooked adzuki beans may contain the following:
| NUTRIENT | AMOUNT (PER CUP) |
| Carbohydrates | 57.0 grams |
| Dietary Fiber | 16.8 grams |
| Folate | 278 micrograms |
| Magnesium | 120 milligrams |
| Manganese | 1.3 milligrams |
| Phosphorus | 386 milligrams |
| Potassium | 1224 milligrams |
| Protein | 17.3 grams |
| Thiamin | 0.3 milligrams |
| Total Fat | 0.2 grams |
| Vitamin-A | 13.8 IU |
Health Benefits of Adzuki Beans
Here are some of the most astounding health benefits of adzuki beans:
- Beneficial for the skin. Adzuki beans are beneficial as a skin exfoliator and cleanser, capable of reducing swelling and infections.
- Aids in bone health. In order to prevent osteoporosis and delay the onset of “old age”, you must add minerals like magnesium, copper and zinc to your diet. Adzuki beans are oozing with these essential minerals, thus making you feel much younger.
- Helps prevent birth defects. The high levels of B vitamins in adzuki beans help prevent birth defects in a child. This is one of the best health benefits of adzuki beans, especially for pregnant women.
- Aids in detoxification. The beans have a unique mineral known as molybdenum, which is beneficial for detoxifying the liver. Even just half of a serving of them may provide 100 percent of the daily recommended molybdenum intake.
- Helps with losing weight. Many use adzuki beans to lose weight. The protein and dietary fiber in them help satiate the appetite without giving you a large amount of calories.
- Essential for growth and repair. The significant amount of protein in the beans is important for the diet. The protein breaks down into essential amino acids, which the body needs to create new cells, organs and tissues for both growth and repair. Foods like adzuki beans provide a boost of energy.
Possible Side Effects of Adzuki Beans
There are various side effects which can occur if you eat too many adzuki beans, such as the gas or flatulence cause by any legume. Nevertheless, they are not fatal. If you consume half-cooked or spoilt adzuki beans, you may experience:
- Nausea
- Mild diarrhea
- Gas
However, eating 1/2 cup to 1 cup of the beans every day may give you enough carbohydrates, calories and proteins to lead a healthy and well-rounded lifestyle.
